Here is a 7 day exercise plan for weight loss and toning
Day 1:
- Exercise: Cardio (e.g. running, cycling, swimming) for 30-40 minutes
- Meal plan:
- Breakfast: Overnight oats made with rolled oats, chia seeds, and mixed berries
- Lunch: Quinoa and roasted vegetable salad
- Dinner: Grilled chicken with roasted asparagus and sweet potato
Day 2:
- Exercise: HIIT workout (high intensity interval training)
- Meal plan:
- Breakfast: Scrambled eggs with whole grain toast and avocado
- Lunch: Grilled salmon with steamed broccoli and brown rice
- Dinner: Baked sweet potato topped with black beans, salsa, and Greek yogurt
Day 3:
- Exercise: Yoga
- Meal plan:
- Breakfast: Whole grain cereal with almond milk and berries
- Lunch: Whole grain pita stuffed with hummus, veggies, and grilled chicken
- Dinner: Grilled vegetables with quinoa and a side salad
Day 4:
- Exercise: Cardio (e.g. running, cycling, swimming) for 30-40 minutes
- Meal plan:
- Breakfast: Green smoothie made with spinach, banana, and protein powder
- Lunch: Whole grain pasta with marinara sauce and roasted vegetables
- Dinner: Grilled chicken with roasted Brussels sprouts and sweet potato
Day 5:
- Exercise: HIIT workout
- Meal plan: Plan For Weight Loss
- Breakfast: Whole grain waffles with mixed berries and Greek yogurt
- Lunch: Grilled chicken and vegetable skewers with a side of quinoa
- Dinner: Baked salmon with steamed asparagus and a side salad
Day 6:
- Exercise: Yoga
- Meal plan:
- Breakfast: Omelette made with veggies and whole grain toast
- Lunch: Grilled zucchini and tomato sandwiches with hummus and sprouts
- Dinner: Baked chicken with roasted sweet potato and broccoli
Day 7:
- Exercise: Active rest day (e.g. walking, light stretching)
- Meal plan:
- Breakfast: Smoothie made with banana, spinach, and almond milk
- Lunch: Grilled tempeh with roasted vegetables and quinoa
- Dinner: Baked tofu with steamed asparagus and a side salad
Remember to also focus on getting enough protein, which can help with weight loss and muscle toning. Good sources of protein on a plant-based diet include beans, lentils, tofu, and quinoa.
To read our latest blog click here: 5 Exercises You Can Do At Home To Tighten Your Bum Muscles
Isabella Hawke
Isabella is a plant-based health coach who has been helping women over 40 transform their health for over 20 years. She is passionate about helping women feel their best and live their healthiest lives possible.Isabella believes that a plant-based diet is the best way to improve health and well-being. She has seen firsthand the benefits of a plant-based diet for women over 40, including weight loss, improved energy levels, reduced risk of chronic diseases, and increased vitality.She offers a variety of services to help women over 40 achieve their health goals. She provides one-on-one coaching, group workshops, and online courses. She also offers a variety of plant-based recipes and meal plans to assist you in your transformation.If you are a woman over 40 who is ready to make a change in your health, Isabella can help.She will work with you to create a personalised plan that will help you reach your goals faster and without the pain of dieting and strenuous exercise.Schedule a free consultation with Isabella today to learn more about how she can help you transform your health.
